05.04.2022

Warm Up
3 sets
50 single unders
5 inchworms
20 second handstand hold



Strength
3 sets
A. wall sit 45 seconds
B. cyclist squats with load x 15 reps
C. hamstring curls on MB or rower seat x 15 reps




TTB drills:
https://www.instagram.com/p/B3urXsDABCw/
A. kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position. Push down on the bar. x 5 reps
B. work with a partner to have them place their hand out in front of the legs with your TTB swings. Raise your hand and have your partner try to keep hitting it with the feet.


Key Points:
1. Pull into hollow as hips hinge into pike
2. Pull down on bar through entire skill to create tension
3. Palms press down on rig, lats fully engaged
4. Neutral head
5. Drive heels down and back fast to repeat next rep





WOD
"Lickety Split"
5 RFT
Run 200m
10 TTB or hanging knee raises
50 DUs or 100 singles
10 HSPU
rest 1:30

11.22.2021

Warm Up
3 sets
200m cardio
6-10 push ups
10 each side curtsy squats
10 barbell good mornings
5 each side KB RDLs




strength
hip thrusts
3 x 8 reps @60,65,70% your DL max
cyclist squats
3 x 10 reps @ a moderate goblet weight

WOD
"Forget About Me"
EMOM 24
min 1- seated hand over hand sled pull x 45 seconds
min 2- weighted box step ups x 12
min 3- pull ups x 6
min 4- macho man complex x 45 seconds 115/75 95/65 75/55
*macho man = 3 power cleans + 3 front squats + 3 jerks
pick up on the complex where you left off each round. Record the total reps for your score.

02.18.2021

Warm up
9:00 EMOM
min 1- single arm KB swings- 20 seconds each side
min 2- frog pumps x 30 quick reps
min 3- side plank rotations/arm x 8



Strength- Body Composition
3 sets
A. back rack split squats: 2110; 8-10/leg
B. pronated strict pull ups: 2011; 4-8 reps
then
C. cyclist squats: 31X0; 8-10 reps
D. chainsaw row: 20X2; 8-10/arm



WOD
"Toned Up"
2 rounds for time
400m row
25 ring rows
25 KB swings 53/35
25 abmat sit ups
10 manmakers 50/35 35/20
*manmaker- row R + row L + push up + power clean + press

12.03.2020

Warm Up
3 rounds
40 seconds running in place
10 PVC pass thrus
10 PVC press in the bottom of a squat


Strength

3 sets
A. death march x 6/leg at 30X0
B. alternating DB push press x 6/arm @ 30X0

then
3 sets
C. DB floor press x 6/arm @ 21X1
D. cyclist front squat x 8 @ 3111




WOD

"Gravy"- at home

5 rounds

14 KB/DB swings
10 KB/DB SDLHP
14 KB/DB single arm thrusters
1:00 anchored sit ups


or

"Gravy"

5 rounds

14 KB swings
10 barbell SDLHP 115/75 95/65
14 barbell thrusters
1:00 cals bike

10.02.2020

Warm Up
3 rounds
60 seconds high knee jump rope singles
16 switch lunges   https://youtu.be/J5ZMs2WKIl0
8 body weight kickstand pistol squats/leg
20 second split stance isometric hold/ both sides

Mobility
A. squat Y's x 8/arm
B. deep squat plate hold x 3 sets of 15 seconds
C. child's pose with shoulder variation

Strength
3 sets
A. cyclist front squats @ 31X0 8-10 reps
B. chainsaw row @20X2 8-10/arm
C. pronated strict pull up @ 2011 8-10 reps- scale to banded strict pull ups

Primer:
3 sets
set 1- empty bar
set 2- 30%
set 3- 35%
3 snatch press in the receiving position
3 muscle snatch
3 drop snatch
3 hang power snatch


WOD
"Triple Threat"

12:00 AMRAP
15 air squats
10 power snatch 115/75 95/65 75/55
5 bar facing burpees

06.03.2020

Warm Up
3 Sets
5 Dumbbell RDL@ 3030
5 Single Arm Cuban Press/arm slow
5 Burpee High Jump
15sec Run Acceleration (increase pace every 5sec- this is like pick ups on a track)
rest as needed
 



Mobility:
2 sets

A.  KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/

B.  band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above
C.  QL walks x 15 each direction

Strength Set
3 sets of
A. suitcase long step walking lunges x 7-8 reps/side @ 30x0
B. hip thrusts with DB on hips x 8-10 reps @ 20x2
C. cyclist 1 1/4 squats x 8-10 reps @ 2111

WOD
"Substance"
4 rounds for time
every 3:00
20 elbow to tall plank
10 deadlifts 185/125 155/105 or use two DBs
5 hand release push ups

Post WOD
2 rounds- not timed- cool down10 thread the needle to thoracic rotation (5 each side)10 reps cat/camels (cows)
10 reps child's pose to cobra

05.27.2020

Warm up
3 Sets
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Clean
5 Dumbbell Strict Press
10 Yoga Push Ups
50 Jump Rope Single Unders
rest as needed between sets
 

Strength Set
3 sets
Rear foot elevated split squats with weight on back x 8-10/leg @ 2110
Chainsaw row x 8-10/arm @ 20X0
Cyclist squats x 8-10 reps @ 31X0



WOD"Big Stick"10 rounds
*rest 30 seconds after rounds 2,4,6,and 8
2 x burpee box jump overs
4 x hspu or regular push ups
6 x squat jumps
100m run- sub 45 seconds step ups